Train Like Toji Fushiguro
Become a jacked athlete like Toji by following this 4 day/week athletic bodybuilding hybrid program!
Overview
Toji Fushiguro is an immensely popular character from the anime/manga Jujutsu Kaisen, renowned not only for his lightning-fast speed as an athletic assassin but also for his aesthetically impressive and muscular physique. Understandably, many fans aspire to both look and perform like Toji. This is the inspiration behind the creation of a 4-day-a-week athletic bodybuilding plan designed to help you achieve just that.
The program is structured as follows: across 4 days each week, you will engage in 2 athletic bodybuilding workouts and 2 athletic performance workouts, with 3 days allocated for rest.
During the athletic bodybuilding days, you'll tackle full-body workouts that incorporate a range of functional movements aimed at muscle and strength development. On the athletic performance days, the focus shifts to exercises and drills that enhance explosive power, agility, and rotational strength.
Spanning 8 weeks, the program is designed to gradually increase in intensity, ensuring you make consistent progress.
REST TIMES GUIDELINES-
For major compound exercises such as the barbell overhead press, barbell back squats, and power cleans, it's recommended to rest for approximately 2-4 minutes between sets.
When it comes to the muscle-building and athletic performance supersets, allow yourself about a minute of rest between movements and rest for 1-3 minutes between each round of the supersets.
TRAINING INTENSITY GUIDELINES-
This program incorporates the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set.
When applying this system to explosive plyometric movements, such as kettlebell swings or power cleans, focus on the speed and explosiveness of the movement rather than counting reps until failure. For instance, if you're aiming for an RPE of 7 during a set of kettlebell swings, choose a weight that allows you to finish the set with about 3 reps left before you notice a significant decrease in speed and explosiveness in your movements. This approach ensures you're working at an appropriate intensity level to maximize the effectiveness of the exercise.
Level - Intermediate
Program Length- 8 Weeks
Equipment Needed- Dumbbells, Barbells, Squat Rack, Kettlebells
Warm-Up (This will be the same every day)
5 Minutes Moderate Intensity Cardio
World’s Greatest Stretch x12/side
Hamstring Sweeps x20
https://www.youtube.com/watch?v=l5NPdV6C1DE&ab_channel=TomHutchinsonPT
Arm Circles x30
Who it's for
Reviews
Love the diversity of excersises and intensity while still not being significantly long workouts.
The split was a nice change of pace
Ok
Excellent program but tough. Make sure you're ready for the volume demands.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 2A | Pull-Up (Bodyweight) | 3 | 8 reps | @8 |
| 2B | Bulgarian Split Squat (Barbell) | 3 | 10 reps | @7 |
| 3 | Push Up | 3 | AMRAP | @10 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 3 | 15 reps | @8 |
| 4B | Bicep Curl (Barbell) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pogo Jump | 2 | 30 reps | — |
| 1B | Forward Jump | 2 | 8 reps | — |
| 2 | Power Clean | 4 | 3 reps | @6 |
| Superset | ||||
| 3A | Lateral Med Ball Throw | 3 | 5 reps | — |
| 3B | Box Jump | 3 | 6 reps | — |
| Superset | ||||
| 4A | Landmine Twist | 3 | 16 reps | @7 |
| 4B | Lateral Jump | 3 | 16 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 2A | Kettlebell Gorilla Row | 3 | 16 reps | @7 |
| 2B | Step-Up (Weighted) | 3 | 12 reps | @7 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 15 reps | @7 |
| 3B | Single Leg Romanian Deadlift | 3 | 10 reps | @7 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| 4B | Incline Curl (Dumbbell) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pogo Jump | 2 | 30 reps | — |
| 1B | Forward Jump | 2 | 8 reps | — |
| 2 | Landmine Clean And Press | 4 | 5 reps | @7 |
| Superset | ||||
| 3A | Alternating Lateral Ball Slams | 3 | 12 reps | — |
| 3B | Single Arm Push Press (Dumbbell) | 3 | 12 reps | @7 |
| Superset | ||||
| 4A | Landmine Twist | 3 | 16 reps | @7 |
| 4B | Kettlebell Swing | 3 | 15 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Train Like Toji Fushiguro is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Train Like Toji Fushiguro is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Train Like Toji Fushiguro is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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